Method

Meanwhile, melt one-quarter of the butter in a non-stick saucepan over low heat. Add mushroom and onion. Cook, stirring, for 2 minutes or until mushroom has softened. Transfer to a colander. Drain.

Step 3

Melt remaining butter in pan over medium-high heat. Add flour. Cook, stirring, for 1 to 2 minutes or until bubbling. Remove from heat. Gradually stir in milk until smooth. Cook, stirring, for 5 minutes or until mixture boils and thickens. Remove from heat. Season with salt and pepper. Stir in half the chives and half the parmesan. Cover surface with plastic wrap. Set aside.

Step 4

Place flan tin on an oven tray. Cover pastry with baking paper. Fill with uncooked rice or ceramic pie weights. Bake for 10 minutes. Remove paper and rice or weights. Cook pastry for 5 to 10 minutes or until golden. Remove from oven. Increase temperature to 200°C/180°C fan-forced.

Step 5

Spoon mushroom mixture into pastry case. Top with flour mixture. Sprinkle with remaining parmesan. Bake for 10 to 15 minutes until golden. Sprinkle with remaining chives. Combine spinach and capsicum in a bowl. Serve quiche with spinach mixture.

Low carb

Low kilojoule

Lower gi

Vegetarian

Nutrition

1596 kj

Energy

22g

Fat Total

12g

Saturated Fat

3g

Fibre

12g

Protein

46mg

Cholesterol

371.17mg

Sodium

11g

Carbs (sugar)

32g

Carbs (total)

All nutrition values are per serve

Author: Veronica Cuskelly

Image credit: John Paul Urizar

Publication: Super Food Ideas

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